The gymnastic wheel is a very effective sports equipment, despite its simplicity. This simulator has practically no competitors in helping to strengthen the press, because it is also suitable for unprepared beginners, and the result appears very quickly.

Wheel Advantages:

• Thanks to its small dimensions, it can be easily used in the cramped apartment.
• Its cost is very low, regular exercises for the press with its use are no less effective than on expensive bulky simulators.

The disadvantages of the wheel are very minor compared to the advantages. Some people find it almost impossible to practice with it without good preparation. The first workout may really seem too difficult for a beginner, but by the second you will feel that you have become better in control of your body, and each movement will come easier.

Loaded muscles

This simulator gives the maximum effect on, but not only on them. You will feel the maximum tension of the back muscles, which are interconnected with the press, therefore the trainers recommend to process them at the same time. The muscles of the legs and arms receive training.

The overall effect ensures the harmony and attractiveness of the whole body after some time of regular exercise. Women notice that the muscles of the buttocks are more elastic and tightened. Daily or every other day classes will give a noticeable result after 4-6 weeks.

How to practice

Clothing should be loose so that movement is not constrained. Put your hair in a ponytail and lay yourself a soft mat on the floor - maybe even a simple blanket if a special fitness mat is not at hand. Preliminary warm-up before doing exercises for the press is required. Aerobic training will pump the muscles and they will be ready for more intense loads.

The rhythm of breathing is very important, it must be monitored constantly. You need to bend over while inhaling, and when you return, the air should be released from the lungs as much as possible. The number of repetitions is 10-15 times for each exercise. If after a while it seems to you that the loads have become insufficient, the number of repetitions can be increased.

If the activity wheel has a very small diameter, it will be more difficult to practice on it than with a larger diameter.

Exercises with a simulator

The following ab exercises will make you slimmer in just a month.

Exercise 1

• Kneeling, hold the machine in front of you.
• Slowly move back and forth, with the maximum inclination of the body.

Exercise 2

• Lying on your stomach, stretch forward behind the wheel, which moves on outstretched arms.
• Returning, pull the simulator back with outstretched arms and transferring the entire load to it.
• Bend over, keeping your feet firmly pressed to the floor.
• Repeat after a short break.

Exercise 3

• Stand up, feet shoulder width apart.
• Bend over with your whole body, place the roller on the floor and roll it until your chest touches the floor.
• At the highest point, hold for a few seconds and slowly straighten up.

Exercise 4

• Get on your knees, hold on to the handles of the projectile.
• Lower your body, feeling your abs tighten as you move the wheel forward as far as it will go.
• Hold for 30 seconds and slowly rise.

While you hold the top position, your muscles get the maximum load, and the press is also exposed to a very strong effect.

Exercise 5

• Feet on the handles of the simulator, the body is tilted, hands rest on the floor surface.
• The roller should be located as close to the hands as possible.
• Gradually, the roller moves back and returns to the hands.

The distance between the roller and the palms depends on how flexible and prepared you are, gradually the maximum distance will increase.
Such exercises for the press also train the muscles of the thighs, calf muscles, and develop flexibility.

Exercise 6

• With your palms located in a plane parallel to your shoulders, rest on the floor, put your feet on the sports wheel.
• Roll the roller to your palms, bending your knees.
• Try to bring your knees to your chest.

This is a variation of the previous exercise, it acts not only on the press, but also on the muscles of the thighs.

Exercise 7

• Lie on your back with your feet on the roller handles.
• Cross your arms behind your head without locking.
• Raise the body as you would with a normal body raise.
• Hold the roller to prevent it from rolling forward.
• Raise the body as high as possible, the back remains flat, does not bend in the chest area.

The presented exercises for the press will help, without additional loads, to make the stomach flat in a month and a half. In order not to harm your own health and not to overdo it with physical activity, listen to the following recommendations.